April 2019

3 Thruster every minute 10 minutes Build up to working weight. WOD Row 500 21 Thruster (60/42.5) Row 1000 15 Thruster Row 500 21 Thruster 20 minute cap For scaling and detailed description, see the Zen Planner app. ‘Partner Option’ 600m row 42 Thruster (60/42.5) 1200m row 30 Thruster 600m row 42 Thruster 24 minute […]

WOD Body-weight Bench press Strict Pull-up 3 rounds for max reps Rest as required between exercises and rounds. Scale the bench press weight and pull-ups to achieve around 15 reps each in the first set. Optional Finisher 8 single arm KB snatch (alternate) 8 KB single arm OH Lunge (4L/4R) 8 Box jump over 8

Armless Kettlebell Turkish Get-Up Build to a challenging 3 rep A new challenge and take on the classic Turkish Get-up! You’ll feel this exercise in your core while stabilising throughout the movement. WOD With constant motion, and slowly: 21 Single-arm Dumbbell row, each arm (22.5/15) 9 Strict Ring dip 30 Squat 15 Single-arm Dumbbell row,

WOD Run 5k 30 minute cap Repeat the same course or distance you did last time and see how much faster you can go. We’ve got a few options for the run. 5k is from the gym to Birkenhead Bus Station and back. Or 5 x laps of our 1k track to Bungalo Cafe and

WOD 10 minute Scale practice 10 minute Handstand practice 10 minute L-sit practice 10 minute Stretching Coaches will take the class through drills and progressions for each 10 minute segment. For scaling and detailed description, see the Zen Planner app.